WOD – Wednesday 11/21

How is the white bracelet treating you? I have had to move it once and I got pretty upset at myself. It has been incredibly helpful to become a little bit more aware of how I talk to myself and what I chose to say out loud. I have truly enjoyed this experiment and hope to be creating better habits. How has it been going for you?

Remember, slightly altered schedule for the rest of the week.
Wednesday – normal day
Thursday – just an 8am
Friday – 9am, noon, 4:15 and 5:15
Saturday – normal schedule

Then, 3 rounds
:30 of Z1 on a machine
:30 of air squats
:30 of plank walks/bear crawls
:30 of push-ups
:30 rest

Shoulder prep for the strength

A. Weighted push-up – build to a heavy triple in 6 to 8 sets
B. Reverse TABATA HS hold
Today, only good push-ups will be counted in this strength session. Meaning thighs are never touching during the bottom position of the push-up. If the push-up is still a hard movement for you, try to complete 8 sets of 2 to 6 perfect reps. Raise the hands if you need to. If you can add weight, use all 6 to 8 sets so that it is a productive strength session.

After you complete A, TABATA HS holds. Nose and toes or free standing. What I want you to think about is taKing the idea of tension from the push-up, recognize how important it is even in a low skill movement like the push-up. Now try to apply that same idea to a very high skill movement like the HS hold. The priority of maintaining tension is significantly multiplied.

“Show me”
Power cleans (155/105#)(135/95#)
30 DU’s after every set
People that cannot do DU’s should scale to :30 of attempts OR 60 singles with an attempt every 10 singles. People who have been here less than 3 months can just do 60 singles. If you are someone who is frustrated with your inability to do DU’s, December is a good month to learn and all our coaches would be happy to help.

Accessory Work
Banded leg curls – accumulate 100t
GHD back ext – 4×15

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